Audit Inputs, Drains, and Alignment
Rate items from 0 to 10. Higher inputs help; higher drains hurt.
Example data table
Sample weekly check-ins (0–10). Use the export buttons after calculating.
| Day | Inputs avg | Drains avg | Alignment avg | Note |
|---|---|---|---|---|
| Mon | 7.4 | 4.8 | 6.3 | Strong start; protect focus blocks. |
| Tue | 6.8 | 6.1 | 6.0 | Meetings heavy; reduce switching. |
| Wed | 7.1 | 4.2 | 6.7 | Deep work day; batch admin later. |
| Thu | 6.2 | 6.8 | 5.8 | High stress; add breaks and clarity. |
| Fri | 7.0 | 4.6 | 6.5 | Wrap-up early; plan next week. |
Formula used
All item ratings use a 0–10 scale. Scores convert to 0–100.
- Energy Inputs Score = average(inputs) ÷ 10 × 100
- Drain Pressure = average(drains) ÷ 10 × 100
- Drain Relief = 100 − Drain Pressure
- Career Alignment Score = average(alignment) ÷ 10 × 100
- Overall Energy Score = wᵢ·Inputs + w_d·DrainRelief + wₐ·Alignment + scenario_adjustment
- Energy Balance = Inputs − DrainPressure
- Sustainability Index = clamp( Overall + 0.15·Balance + sleep_adjust + break_adjust, 0, 100 )
- Effective Capacity = planned_work_hours × (Overall ÷ 100)
Tip: If you want “energy” to mean stamina, increase the drains weight. If you want it to mean career fit, increase the alignment weight.
How to use this calculator
- Pick a scenario and a career goal for the week.
- Rate each input, drain, and alignment item honestly.
- Adjust weights if your situation needs different priorities.
- Click Calculate audit to view results above the form.
- Use the three leverage points to plan one small change.
- Repeat weekly and compare CSV or PDF reports.
FAQs
1) What does “Overall Energy Score” represent?
It combines your inputs, drains, and career alignment into one 0–100 score using your chosen weights. It’s designed for planning workloads and career actions, not diagnosing health conditions.
2) Why are drains inverted into “Drain Relief”?
Drains are negative factors. Inverting them makes higher values consistently better across components, so the weighted score stays intuitive: higher overall means more usable energy for career tasks.
3) How should I set the component weights?
Start with the defaults. If burnout risk is your concern, raise the drains weight. If role fit and motivation are key, raise the alignment weight. Keep changes small, then track week-to-week.
4) What is the Sustainability Index?
It nudges the overall score using energy balance, typical sleep hours, and daily breaks. It highlights whether your current pattern is likely to hold for weeks without performance or wellbeing dropping.
5) How do I use this for job searching?
Use the score to choose timing. Do outreach and interviews during high-energy windows. Batch low-energy tasks, like updating trackers. Lower uncertainty and stress drains by defining a weekly pipeline goal.
6) What if I’m scoring low but can’t reduce workload?
Focus on the smallest lever. Improve one input (sleep, hydration, breaks) and reduce one drain (switching, meetings) through boundaries and batching. Small shifts often produce compounding improvement over two weeks.
7) How often should I run an audit?
Weekly works well for career planning. Daily can be useful during crunch periods, but avoid overtracking. Aim to compare trends, not perfection, and adjust one habit or boundary at a time.
8) Can I share results with a mentor or manager?
Yes—use the CSV or PDF to discuss patterns and constraints. Share themes and actions rather than raw scores if you prefer privacy, and propose specific changes like fewer meetings or clearer priorities.